Name: Playbook - Ashley Ta - Legs
Uploaded: 2024-03-11T12:46:46.342Z
Duration: 45 min
Description: Legs

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell back squat

- Begin the movement by bending at the waist and pushing your hips back towards the machine 
- Keep a neutral spine throughout the entire movement 
- Keep pushing your hips back until you feel a nice stretch in your hamstrings 
- Pause for a second and reverse the movement by driving the hips forward 
- Ensure that you squeeze and activate your glutes at the top of the movement 
- Repeat for the desired number of reps

Cable pull through

- Get into position and place the bottom of your foot on the handle (or use ankle strap)
- Push back and up with your foot and extending your leg upwards
- Lower your leg back down
- Complete desired reps then repeat on the opposite side

Cable glute kickback

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Put weight into your supporting heel and push up through your heel

Dumbbell bulgarian split squat

- Holding the dumbbells at your sides
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position
- Complete desired reps then repeat on the opposite side

Dumbbell curtsy lunge

- Holding dumbbells at your sides or above shoulders, perform a calf raise
- Pause at the top engaging your calf

Dumbbell calf raises

Legs

Laura

Loved it! Just what I needed to jump back into working out!

Kayla

Dumbbell only legs

Deniss

Legs: gym

I feel absolutely amazing after my legs and booty workout

Legs

Community

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